A Month-by-Month Guide to a Fitter, Faster You

Why take them on with just one so-big-it-fails resolution? Better to break down your goals into 12 easy-to-implement steps, like the ones on the following pages. Take them month-by-month or choose a few that appeal to you, and run with them. Either way, you'll end up with a stronger, healthier, faster you all year long.

Putting a race on your calendar now is one of the best ways to get and stay motivated. You commit to a goal. But staring down a year of race options, you may feel excited or daunted—or both—especially if you've never raced before. Should you tackle a first 5-K? A mud run? The annual mega-10-K all your coworkers sign up for? Aim for a PR in a half-marathon? Here are some guidelines to help you figure out what event—or even better, events—to sign up for in 2013.

Set two primary goals. If you've never run a race before, set your sights on your first 5-K. Veterans can take it up a notch—within reason. "Maybe it's a faster 5-K in the spring and your first marathon in the fall," says Carl Leivers, an Atlanta-based running coach. "Having two goals lets you train hard, have a little downtime, then focus again. It's a nice mental balance."

Make them appropriate. A PR in a race distance you've already run is a great call, as is covering a new or longer- distance race. In an ideal world, wannabe marathoners work their way up from a 5-K to a 10-K to a half-marathon to a full marathon. In the real world, the marathon becomes so tantalizing that it's tempting to leap to that distance too quickly, before you are ready. "If you gradually build up to 26.2 miles, you—and your body—will enjoy it much more," says Leivers, also a coach of the Emory University cross-country team. "And you significantly reduce your chances of getting injured while training."

Pen it in. Writing down your goals makes you accountable for the entire year. October may seem far off, but if you register for a fall half-marathon now, the race will feel non-negotiable when midsummer comes around. Similarly, if you're a newer runner and are taking on your first half or full marathon, aim for a 5-K a few weeks after the longer race. "The longer you take off running, the harder it is to get back into it," says Beth Baker, founder and chief running officer of Running Evolution in Seattle. "Sign up for the shorter race before you race in the longer one."

Race regularly. Setting two annual goals doesn't mean you should race only twice a year. "Racing regularly is a valuable tool," says Jason Fitzgerald, a USATF-certified running coach in Silver Spring, Maryland. "You can gauge where your fitness is, it helps you hone your race-day routine, and it's a great workout. You always push harder in a race than you would on your own." Race at the beginning of a training schedule to get an idea of paces and about halfway through your plan to gauge your fitness. Aim for a race that is about half the distance of your goal race.

Recover well. In order to make sure you get to the next starting line fresh and healthy, give yourself adequate recovery time after any race by planning an easy day for every mile you raced (three easy days for a 5-K; 13 for a half-marathon). "Go for a relaxed run, take a short spin on a bike, or spend some time in the pool," says Fitzgerald. "There's one caveat: The day after a marathon, get in about 20 minutes of easy exercise, then feel free to take the rest of the week off."

FEBRUARY: Commit to Cooking

Although good shoes and a healthy dose of motivation help you improve as a runner, there's another set of tools you should use: an oven and a stove. Eating food you prepare at home guarantees you know exactly what you're eating (no chicken breast prepared in butter) and keeps your calorie count down. "According to the USDA, you eat 134 calories more per meal eating out compared with meals at home," says Cassie Dimmick, M.S., R.D., a sports dietitian in Springfield, Missouri, "Plus, when you eat out, you eat fewer whole grains, fruits, and vegetables and more unhealthy fats and sodium."

Plan ahead. Spend a half-hour on a weekend mapping out your meals for the week—both what you're going to make and what nights you're going to cook. "You don't make good decisions when you're tired and hungry," Dimmick says.

Become a prep cook. On the weekend, tackle prep work: Cook meats, prep salad dressings, cut vegetables and fruits. "If I'm browning meat, I do two packages," says Dimmick, "and use one and freeze one."

Rethink your idea of a home-cooked meal. "Certainly a hot, freshly cooked meal is great, but a PB&J, some baby carrots, and a glass of milk is so much better than going out," Dimmick says.

Dinner and More

These three recipes, which produce enough for dinner for two and leftover lunch for the following day or two, are favorites of Devon Yanko, an elite runner on The North Face team and a personal chef in San Anselmo, California. "Asian-style foods are either inherently healthy or easy to modify to make both tasty and healthy," she says.

Coconut Rice & Chicken2 Hawaiian medium sweet potatoes or 1 large sweet potato2 carrots2-3 jalapenos1 medium onion1 can organic Thai coconut milk1 can water1 cup white rice —Cut veggies into bite-size pieces. In a large pot with a lid, bring the coconut milk, water, and vegetables to a boil. Add rice and stir. Reduce heat and simmer until rice is cooked (follow directions on package) and veggies are tender. Top with grilled or rotisserie chicken and add a side salad for a complete meal.

Quick-Cooked Asian Greens1 1/2 tablespoons coconut oil2 large bok choy, chopped2 cups red cabbage, shredded2 tablespoons soy sauce —In a hot wok, heat the coconut oil. Toss the bok choy and red cabbage into the wok and stir to coat with oil. Cook for one to two minutes. Add in soy sauce and cook one more minute. Greens should be crisp but still tender.

MARCH: Build an Injury-Proof Body

"The knee accounts for about half of all running injuries," says Robert Gillanders, P.T., D.P.T., O.C.S., a physical therapist with Sports + Spinal Physical Therapy in Washington, D.C. "But knee problems are usually indicative of a weakness in the hips, glutes, and core. If those areas aren't solid and able to stabilize you as your foot strikes, your knees take the brunt." Gillanders is a fan of simple exercises you can do anywhere; here are four of his favorites that will downsize your risk of knee—or any other—running injury.

BridgeTargets: Glute strength, hip-stabilizing muscles, plus opens hips.How to: Lie on your back with your feet hip-width apart, arms out to the side. Engage your core and lift your hips up; if your back hurts, don't raise your hips as high. Focus on squeezing your glutes to hold your hips up. Hold for a count of 5, then slowly lower and repeat 10 times. Work up to two sets of 15.Up the challenge: With your hips up, "march" by lifting one foot a few inches off the ground. Don't let your pelvis move. Lower and alternate. Work up to three sets of 30 reps.

Clam ShellTargets: Hip rotators and core.How to: Lying on your left side, stack your legs on top of each other and bend both knees 90 degrees. Rest your head on your extended left arm. Bracing your core muscles and keeping your ankles glued together and your hips facing forward, raise your right knee six to eight inches off your left. Slowly lower. Do two sets of 10 to 15 reps.Up the challenge: Rest on your hands and knees and engage your core. Raise one leg, knee bent, directly out to the side. Again, keep your pelvis and lower back as still as possible. Do two sets of 10.

Bird DogTargets: Core.How to: On your hands and knees, engage your core. Reach your left leg straight back as you extend your right arm forward. The goal is to keep your lower back stable; if need be, lay a foam roller or dowel across your lower back; it shouldn't move as you raise your limbs. Hold for a count of five, then lower. Repeat on opposite side to complete one rep. Do 10 total.Up the challenge: Do 10 reps on one side without touching the ground.

Four-Way StandTargets: Glute strength and balance.How to: Anchor a circular Thera-Band to a stable object, then put your right foot into it and wrap it around the ankle. Pretend you are standing in a clock; you are now facing 12:00. Stand on your left foot with your core strong and glutes engaged, and pull your right foot back to 6:00. Do 20 reps, trying not to let your right foot touch the ground. Then turn 90 degrees to the right, so you're facing 3:00. Pull your right foot again to 6:00 for 20 reps. Go 90 more degrees to face 6:00, and raise foot forward for 20 reps. Finally, face 9:00 and aim for 6:00 again for 20 reps. Repeat on other side.Up the challenge: Do the same set of exercises standing on a folded towel, cushion, or other slightly unstable surface.

APRIL: Spring-Clean Your Gear

We're not sure if running and hoarding have a symbiotic relationship, but many runners do seem to have a hard time getting rid of stinky shoes, sweat-stained shirts, and sagging shorts. Here's help.

Shoes: The guideline of 300 to 500 miles per pair is a good generality, but Michael Aish, co-owner of the Boulder Running Company Denver Tech Center, is more concerned with how hard you wear the shoes. "If you hit the ground with a clomp and run mostly on concrete, your shoes will have a much shorter shelf-life than if you barely hear your landing and you spend a bunch of time on the treadmill," says Aish.

Socks: If the elastic is so worn that the sock bunches up, you risk getting blisters. Extra-thin fabric on key pressure areas—under the ball of your foot, say—means you're missing out on cushioning. "Fit is key with socks," says Aish. "If your heel isn't fully covered because the fabric is stretched out, you're asking for trouble. Get rid of them."

Sports bras: High-impact exercise accelerates the stretching of all the components of the bra that provide support. "A good general rule is that a bra lives for no more than a year if you wear it three to four times a week," says LaJean Lawson, Ph.D., an exercise scientist and expert in sports bra design. D cups may need to be replaced earlier.

Bottoms: You might need to toss your bottoms if the elastic in the underwear liner is slack; if the words on the care label are so faded you can't read them; if you have to use the string in the waistband to keep them up—or if the string is MIA.

Smart Readers

So you've weeded through everything, but how do you organize your clothing, shoes, food, and accessories for easy, neat access? We asked Runner's World readers for their best suggestions.

"I have four baskets on a shelf in my bathroom. One basket holds bottoms (shorts, running skirts, and capris). One basket holds tops (short sleeves and tanks). One basket holds socks and headbands and hats. The final basket holds sports bras and underwear. I also have a drawer in my closet that holds all my running gear: fuel belt, headphones, sunglasses, hydration tablets, and so on. I got so tired of never finding what I needed when I wanted to go for a run. Now I come home from a run, throw my stuff back in the drawer, and it's ready for the next time."Melodie Monberg, Colorado Springs

"The best thing I got was a hanging sweater holder. I have all my bras and tanks on top, running shirts in the second and third shelves, capris second to the bottom, and pants at the bottom. My rule is if it doesn't fit, I don't need it. I keep all the opposite-season stuff in a drawer I usually don't use. Every six months I switch it all out and if anything looks bad, it's gone."Tryna Hermanson, Sherwood, Oregon

"I leave for long runs at utterly ridiculous hours, so I keep a basket in the pantry with my hat, water bottle, hydration belt, gels, arm reflector straps, and a disposable poncho I can grab in case of rain. That way, I don't need to turn on every light and fumble through cabinets and wake the entire house."Alisa Bonsignore, Pleasanton, California

MAY: Sneak in Speed

Fact: You actually have to run faster if you want to run faster. But that doesn't mean you have to hit the track for mind-numbing and lung-splitting laps. If you start sneaking in speed come May, you may see some PRs in the coming months. Here are five ways to pick up the pace without touching a track.

If you're a newer runner, run one more day a week. "If you're running three days a week for three miles, add a fourth," says Leivers. Similarly, increase the distance of one run. "Make that three-miler four miles, then five," he says. "Just by running more, you're going to get faster because your body will naturally become more efficient."

Do hill sprints. After a good warmup, explode up a very steep hill for eight to 12 seconds total. "Give it 100 percent," says Fitzgerald, who adds that these are best for more advanced runners. Give yourself one to two minutes to walk down and catch your breath. "Don't cut your recovery time short," he says. "This is like weight lifting for runners." Do hill sprints once a week and work your way up to eight reps. If you're a newer runner, simply hit a hilly route once a week—and put some extra oomph into your climbs.

Stride it out. After easy runs, do 4 to 8 reps of strides: Over 100 meters (or about 20 seconds) gradually pick up the pace until you're at about 95 percent effort. Pull back and coast to a stop. Let yourself recover fully before starting again. Do 4 to 8 strides, 1 to 2 times a week.

Aim for a negative split. On a shorter run that is, say, five miles, run each mile faster than the mile before it. "You're teaching your body and mind how to speed up when you're not totally fresh," says Leivers. "Over time, it becomes more automatic."

Run with a faster friend. Once a week, run with someone who averages 30 to 45 seconds per mile faster than you. "The 'slower' person would be doing a tempo run, while the 'faster' person can use the miles as a recovery run after a track workout or long run," says Baker. Everyone wins.

JUNE: Strengthen Your Brain

DO YOU HAVE a fall marathon or half on your calendar? If so, your training will begin in earnest during the summer months. And while you’re building up weekly mileage, don’t forget to train that important organ between your ears. Think about your brain as any other muscle in your body, says Fitzgerald. “You have to push it regularly to gain confidence.” Here’s how to build your mental muscle.

Find the race in the workout. Push out of your comfort zone to hit the prescribed paces for speedwork and tempo runs. “That way, when you get to race day, you’ve already been to that tough place a dozen times in training,” Leivers says, “and you know you can respond to the challenge.”

Take small bites. When the going gets tough, don’t try to digest the rest of the workout or race in one huge bite. Tell yourself you’re going to run this one hill hard, or run steady until the next aid station, or count your steps. “Count to 50 or 100 steps five times, then re-evaluate where you are,” says Jess Underhill, a running coach in New York City. “It has a meditative quality that takes your mind off your pain.”

Relax. In those leg-burning moments, don’t let your brain clinch up the rest of your body. Breathe as regularly as possible, says Fitzgerald, and do an evaluation of your body: Are your fists unclenched, your shoulders relaxed, and your arms swinging naturally? Is your face relaxed? Is your stride smooth? “Visualize your body being as fluid as possible,” he says.

Words That Move You

Repeating a mantra—a short, meaningful phrase—can help you get into a meditative rhythm. Here are a few we loved from Runner’s World readers:“Lay it down.” @stridingmom “Where do you want to be?” (A call to compete with faster teams in college races, which has stuck with me.) @kzigster“Don’t panic, don’t puke.” @carotabi“RFP: Relentless Forward Progress.” @bethp262“Suck less.” @hmgiraffy“Grace. Strength. Power.” @driesschultz

JULY: Overcome Aches and Pains

The best way to beat pain is to not run through it,” says Calvin “Geno” Mayes, D.P.T., a physical therapist and owner of Iron Physical Therapy in Caldwell, New Jersey. “The hardest thing for runners to do is the simplest thing: listen to your body. It gives you warning signs, but you have to pay attention.” An indication that something is up: pain in a joint like the knee, hip, or ankle; a particularly sore spot on one lower leg; and altering your stride to accommodate a tight or weak muscle.

If you decide you need to take a break, start with RICE (rest, ice, compression, elevation) on the sore area. “If that doesn’t work within 24 hours, ibuprofen or a similar pain reliever might help,” Mayes says. Feel free to cross-train—swim, aqua-jog, bike—as long as it doesn’t compound the pain. When a couple days off combined with DIY therapy brings little change, it’s time to check in with a physical therapist. “If you notice a tightness that doesn’t get some relief through targeted stretching, don’t wait a month to treat it,” adds Gillanders. “You will only cause further issues.”

Ibuprofen or similar OTC meds can help relieve inflammation, but, says Gillanders, “that’s a handful of days in the healing process. It typically doesn’t help with chronic problems.” And be aware that heating or cooling muscle creams are really pain-maskers, not pain-relievers. “If it feels good and helps you through a race, it’s fine,” says Mayes. “But realize that it’s a temporary bandage. You need to figure out what’s causing the pain.”

Prerun: Dynamic Warmup

A dynamic warmup “teaches your muscles to be explosive, which is helpful for shorter distances, and strengthens your coordination and balance, which is great for longer distances,” says Andrea Henry, M.S., P.T., C.P.T., a physical therapist and running coach in San Diego. After a 10-minute warmup, go through the following drills.

High knees: Walk with high knees for 45 seconds. Then skip with high knees for 45 seconds.

Grapevine: Carioca with your left foot leading for 30 seconds, then lead with your right to return to the starting point.

Tiptoe bounce: Take a small jump forward, then to the right, then backward, and then to the left to form a small rectangle. Repeat and advance forward about 20 feet. Switch directions for second set.

PostRun: Foam Rolling

After a run, hit the foam roller to iron out any minor kinks sustained on your run; doing so will help keep muscles fresh and injuries at bay.

Hit your usual suspects—calves, quads, hamstrings—and don’t forget your glutes, which Gillanders calls “overworked and underpaid.” Position the foam roller horizontally to roll up and down your glutes, then put it vertically to go east and west.

After the major muscles, lie on the foam roller so it runs the length of your spine. Put your arms out to about 45 degrees to open up your chest. (“Great for runners who sit all day,” Gillanders says.)

Don’t turn your foam-rolling session into another workout. “It should take about 10 minutes to go through your whole body,” he says, “If you have to spend 30 minutes to get something to feel better, something isn’t right.”

AUGUST: Rediscover Your Mojo

If Dante had been a runner, August would have been his sixth circle. Nationwide, the temperatures and humidity are soaring—and motivation is correspondingly low. But the fall racing season is a knockin’, and if you let the heat sideline you, you might regret it when you cross the starting line come autumn. Here are five ways to get out there:

Head for the trails, where the shade will often be more plentiful than it is on a road. Plus, technical trails require concentration, which means you’ll be mentally engaged with your footing—not with the heat or your remaining mileage.

Schedule the workouts you like to do: If you really like hill repeats or despise tempo runs, run accordingly. “It may not be perfect physiologically,” says Leivers, “but if it’s a workout you’re excited for, you’re more likely to actually do it.”

Revisit—or set new—both short- and long-term goals. “Give yourself four-week, three-month, and six-month goals,” says Baker. “Once your goals are out of your head and on paper, they are closer to happening.”

Sign up for a short-for-you race—could be a 5-K, could be a trail half-marathon. “The immediate satisfaction you feel from crossing a finish line can kick-start the rest of your training,” says Underhill.

Finally, if you’re on the should-I-go fence, mentally fast forward to later that day. “I always know I’ll feel worse if I haven’t run,” says Jessica Hofheimer, a running coach and Pilates instructor in Reston, Virginia. “I’ll be disappointed in myself, so it’s worth it just to try. Plus, there’s nothing like the feeling of being done with a run.”

SEPTEMBER: Master the Long Run

Even if you have no desire to enter a race with the suffix -thon, a weekly run where you cover more distance than usual is a staple for all runners, no matter your goals or fitness level. It could be 18 miles, it could be four miles. “It’s one of the most effective workouts any runner can do,” says Fitzgerald. “It improves endurance and cardiovascular capacity, which allows you eventually to hold a faster pace for longer distances.” Back-to-school September, when temperatures begin to drop, is the perfect time to lengthen your runs if you haven’t already. Here are a few ways to make the long run more effective—and palatable.

Plan your route. “The more energy you put into worrying about the workout, the less energy you’ll have for it,” says Kathy Butler, who cofounded the Indian Peaks Running Club in Nederland, Colorado. Minimize any fretting by picking a route that makes sense for your personality. Do you run near your house, where you are more likely to cut it short? Drive somewhere to eliminate the temptation. If you feel more confident knowing you can grab water and use the bathroom at home, then do some loops close to home. Be warned: Out-and-back routes can be more mentally draining than a loop, since you have to cover the same ground twice.

Pace yourself. Long runs are often referred to as LSDs—long, slow distance runs—for good reason. “Your pace should be conversational and your breathing comfortable,” says Fitzgerald, “If you’re struggling two miles into a 15-miler, you’re going too hard.” That said, if you’re aiming for a PR in a –thon race, run the last few miles (three to five for a half, five to eight for a marathon) of a long run at race pace to get your body used to the effort.

Break it up. Once you’re moving, break up the run into segments. “Think of the first half like it’s a regular daily run,” says Leivers. “I let my mind wander and just enjoy it. I tell myself I’m not going to re-engage my brain until, say, mile nine, when I might need a mental push.” Running with a friend for all, or part, of the route will help the miles go by faster.

Eat and drink. “If it’s your first time running around 60 minutes, take a gel with you,” says Leivers. “You may not need it, but it’s nice to know you have a shot of energy if you want it.” For more experienced runners, bring along some calories and hydration for anything over 90 minutes; aim to take in about 240 to 300 calories an hour, or about 60 to 75 grams of carbs. The key is to start fueling early and do it consistently. “You’ll minimize stomach problems if you don’t dump a bunch of calories into your body at once,” says Dimmick, who recommends a small amount of calories every 15 minutes.

OCTOBER: Go Gadget-Free

Gadgets like GPS’s definitely have a place in training—they help you learn what a certain pace feels like and tangibly see your progress. But they can also distract you from paying attention to your body and surroundings and, worse, rob you of that postrun sense of accomplishment. “I can get really hung up on my numbers,” says Underhill, who coaches at Race Pace Wellness in New York City. “They can be really disappointing at times.” Underhill goes gadget-free (no music, no GPS, just a basic sports watch sometimes) for about five months a year, from the fall to the spring. “It’s incredibly freeing to not be concerned about my pace and just remember how much I truly love to just run.” Unplugging means you tune into your body more keenly, and as a result, each run has the potential to leave a bigger imprint on your mind. Here’s a helpful chart to know if you need the accessories—or should leave them at home.

Useful when you…

Leave at home when you…

GPS

·Are doing a speed or tempo run so you can hit your numbers.·Want to learn what a certain pace feels like (be sure to pay attention to your body as well as the numbers).·Are figuring out how long a specific route is.

·Want to chart your progress over the course of a training cycle.·Are consistently disappointed by the splits you’re seeing.·Are just coming off a goal race and have easy runs scheduled.

WATCH

·Are coming back from an injury and are running for time instead of mileage.·Can’t stomach the idea of a completely digital-free run.·Double-check your running-by-feel pace; run on a route where you know the distance.

·Are just heading out for a run that has no goal except enjoyment.·Are going on an easy run with friends you know run slower than you usually do.·Want to run a race for fun rather than performance.

MUSIC

·Need some motivation to get out the door.·Want to run a negative split (coordinate the music: first half of playlist is slower tunes; second half, more jamming, up-tempo songs).

·Are focusing on your cadence or form.·Are running in a new-to-you area or in the dark.·Are running in a race that discourages the use of headphones.

NOVEMBER: Stay Fit through the Holidays

“Running is more important than ever during the holidays,” says Baker with a laugh. “These are some family- and food-intense times, and you need that stress and caloric release.” But with major races wrapped up, running can easily be pushed aside as holiday parties come to the forefront.

Push through the excuses by changing up your regimen and adding some cross-training to the mix: Spinning, strength training, Pilates, and yoga will all benefit your running. As for running, the following four runs, each 60 minutes or less, will freshen up any body that’s tired of the training drive.

100 (or 10) Push-Ups

On a four- to five-mile run, stop every mile to do as many push-ups as you can. “The goal is to get up to 100 push-ups by the end,” says Underhill.

Treadmill Ladders

Warm up for a mile at an easy pace. Then set the treadmill at a relaxed, baseline pace for you. Increase your speed by .2 mph every four minutes; by the end of 20 minutes, you’re running a full minute faster than your baseline pace. Hold the fast pace for four more minutes, then decrease your speed by .2 mph every four minutes until you’re back at a baseline pace. Cool down for five to 10 minutes. “This challenges your body and keeps your brain busy, too: key for avoiding boredom on the treadmill,” says Hofheimer.

8 Minutes of Hills

Leivers’s go-to workout is eight, 60-second hill repeats. You can do this on one hill or on any hilly route. “I mix up which hill I do them on, so I don’t compare my performance to previous workouts.” Plus, he says, going up a hill as fast as you can for 60 seconds is good stress relief.

Curves and Straights

Head to the track and warm up for a mile or so. Then sprint the straights and jog the curves for two miles total, and cool down with another mile. “It almost feels like you’re playing at running,” Leivers says.

In addition, pay attention to what you’re eating. “Many people treat Halloween through Christmas as one big holiday,” says Dimmick. “And by January, they’ve gained a few pounds, which can be really hard to lose.” Dimmick recommends celebrating the holiday, not the holi-season. On Thanksgiving, pick all your favorites and have one serving. “Don’t go back for seconds,” she says. Try to make enough to serve your guests, but minimize the bad-for-you leftovers.

Add Some More Gobble to Your Turkey Trot

Although there’s nothing wrong with simply covering 3.1 miles at your local Turkey Trot, here are a few strategies to get the most bang for your running buck before you head to the all-you-can-eat feast.

Run anywhere from a two- to a five-mile warmup to put you in a fatigued state when you reach the starting line.

Similarly, take a long cooldown after the race; if possible, map a route home and run there.

Run the first two miles as a tempo run, then attack the last mile as hard as you can, recommends Fitzgerald.

Create an annual competition with family or friends. Dimmick, also a running coach, keeps track of all of her family members’ times; whoever reduces their time from year to year by the most wins a special (nonfood) prize.

If all else fails, just keep this goal: Never get beaten by anyone in a costume.

DECEMBER: Share the Love

Perhaps the most important piece of gear on a cold, dark winter morning is a running buddy—or a pack of them—waiting for you. Organize a group with these get-started tips.

Keep the meeting time and meeting place consistent—and convenient for the organizer(s). Agree beforehand how long you’ll wait for stragglers. “We go on Friday morning at 8:30 because that works for my friend and me who started it,” says running coach Kathy Butler.

Make the route accessible for a range of levels—and make it clear if you’re going to stop to regroup every few miles or meet at the end. Jana Resch cofounded a running group at her church in Corona, California. “We have a three- to four-mile route that is suitable for all levels,” she says. “If you’ve got a longer run plan, you can cover it twice or build it into your workout.”

If the group gets large—Resch’s posse has 175 members—nominate one or two people to organize and host the run. “If you have too many people steering the boat, it can get chaotic,” she says.

Start a Facebook group and/or Twitter account so you can announce the details of the runs and know how many runners you’re expecting.

Pay it forward

As the holidays bring out the generous sides of all of us, consider donating something free and invaluable: your time. “There is nothing better than helping somebody get across their first finish line,” says Resch, who has been a part of Team in Training for three seasons. “I love it.”

A volunteer commitment can range anywhere from a couple of hours—slice oranges or hand out water at a local 5-K—to a few months when you mentor or guide a runner. Simply raise your virtual hand to volunteer at a local race, or ask at a local running shop if they have beginning runners who might be seeking a mentor. In addition, here are some national organizations:

Achilles International: Help a disabled runner, including veterans and children, across the finish line; more than 65 locations; achillesinternational.org

Girls on the Run: Coach a team of third- to eighth-graders (a 10-week commitment) or be a running buddy for the end-of-season 5-K; 200 chapters; girlsontherun.org

Kick Start: A program that matches up beginner runners with more experienced ones, and gives the latter the tools to help the former through a 5-K; skirtsports.com/kickstart

When you’re paired up with a newer runner, let him or her set the pace and be sure to gauge how much cheerleading they want. “If they’re struggling up a hill and you’re not shutting up, it might be too much,” says Resch, who adds that she often tells the runners she mentors that she’ll talk but they don’t have to answer. “It keeps their mind off of running, which can help,” she says.